Whole books could be written about the benefits of a healthy nutrition.
A healthy diet is one that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories.
A healthy balanced diet which is also varied contributes to maintaining the health and well-being of a person way into their older years. In fact, having healthy eating habits can help prevent diseases such as obesity, diabetes or arteriosclerosis. Also, a poor diet can affect our physical and mental development, reduce performance or affect our immune system, causing our bodies to be more vulnerable to all kinds of disease.
For a healthy body, it is necessary to consider some basic principles of nutrition: nutrition 101 as I call it . Thus, a balanced diet should contain the essential nutrients for the body to perform all necessary metabolic processes and perform all daily activities full of energy.
The proportions of nutrients needed by the human body daily were established by the experts of the United Nations Organization for Food (FAO) and the World Health Organization (WHO) in 1988, and are as follows:
Carbohydrates should represent 55-60% of the daily total energy intake.
Between 10 and 15% of daily caloric energy should come from proteins.
Fat will not exceed 30% of total calories consumed, out of which it is advised that the percentage of saturated fat is less than 10%.
Another basic principle to follow in any healthy diet is getting enough fluids to maintain adequate hydration. Experts recommend drinking at least 2 liters of water or other liquids like juices, teas, and broths. This intake serves to compensate for the daily loss of body fluids. In certain circumstances, it may be necessary to increase fluid intake. For example, in the case of fever, vomiting, diarrhea or practice of intense physical activity we should go way beyond the 2-liter minimum that is recommended.
A healthy diet should include daily five servings of vegetables and fruits. Thus the contribution of important nutrients is guaranteed as vitamins and minerals.
Cereals are the main source of energy. Experts recommend consuming 4 to 6 servings of grains a day. Milk and dairy products are other key components of the diet.
It’s also important to consume healthy fats. Lipids make a valuable contribution to our daily health, although, given its high energy and high caloric level, they need to be taken in small portions and it’s vital not to overindulge.
As a rule, each day choose foods from all groups to have an optimal supply of all the important nutrients that our bodies require. Remember that snacks that sweet, high in sugar and fat and salt should be avoided or at worst, they should only represent a very small portion of our food intake.